are you ready to get shredded?

WANT EVEN MORE WAYS TO GET SHREDDED? Get a FREE 30 day membership to Jillian’s online program at

jillianmichaels.com

ARE YOU READY TO GET

SHREDDED?Jillian Michaels Extreme Shed & Shred is a fat-blasting, total body workout designed to help you drop pounds and get SHREDDED fast! But as you know, getting shape is about calories in and calories out. For optimal results and to get in the best shape of your life, I’m putting you on a strict 30-day meal plan. Sounds tough? Actually, it’s not. Here’s the deal. There are 10 options for each meal — breakfast, lunch, snacks, & dinner. The idea is that you can have any meal option on any day. The calories are all pretty equal. (Breakfast, lunch, and dinner are all around 400 calories; snacks are about 200.) Love one breakfast? Eat it every day. Crave variety? Mix and match the other options however you like.

Since I’m always asked which brands I recommend, the brands I’ve included in this plan are my personal favorites. (The ONLY brand that I have any financial investment in is Popchips.) And, if you don’t like Popchips, there are many other snack options to choose from, as well. So, whether you are looking to drop 5 lb or 50 lbs, Extreme Shed & Shred will deliver on its promise of insane, ripped results in a hurry. Do it every day and follow this 30-day meal plan and you won’t believe the results.


jillianmichaels.com

To save ink in your printer please print this in black and white. *Product can be found at www.jillianmichaels.com/shop and fine retailers.

Breakfast Lunch Snack Dinner

Day 1 Banana Breakfast Shake BBQ Chicken Sandwich Apple with Almond Butter Southwestern Burgers with Tomato Salsa

Day 2 Greek Breakfast Pocket Steak Wrap with an Apple

Cottage Cheese with Blueberries and Almonds

Pork Medallions with Pomegranate Sauce

Day 3 Spinach Ricotta Omelet Jillian’s Subway Veggie Delite

Popchips with Cottage Cheese

Wild Rice and Almonds and Chili Chicken Breasts

Day 4 Cereal with Blueberries and Milk

Tuna Nicoise Salad with Multigrain Crackers Dark Chocolate Cashews

Roasted Salmon with Pepita and Cumin Seed Crust

Day 5 Healthy Eggs Benedict Thai Curry Shrimp Salad Chips and Salsa Veggie Enchilada

Day 6 Jillian’s French Toast with Blueberries

Ham and Apple on Grilled Country Bread

Mozzarella Cheese and Small Pear

Baked Lemon-Garlic Shrimp

Day 7 Breakfast Burrito Asian Almond Chicken Salad Banana Pops Tex Mex Chicken Skillet

Day 8 Scrambled Eggs and Toast

Southwest Stuffed Sweet Potato Café Latte and a Pear

Steak and Red Onion with Warm Apple-Cabbage Slaw

Day 9 Multigrain Cereal Parfait Chicken and Blackberry Salad Turkey Jerky Salmon with Black Bean

Sauce

Day 10 Open Faced Spinach and Feta Melt BBQ Chicken Sandwich Dark Chocolate Cashews Pork Medallions with

Pomegranate Sauce

30 DAY MEAL PLAN

Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes are organized alphabetically by meal.


jillianmichaels.com



Day 11 Banana Breakfast Shake Steak Wrap with an Apple 22 Days Bar Vegetable Soup

Day 12 Greek Breakfast Pocket Grilled Salmon Salad with Raspberries Chips and Salsa Baked Lemon-Garlic

Shrimp

Day 13 Spinach Ricotta Omelet Tuna Nicoise Salad with Multigrain Crackers

Cottage Cheese with Blueberries and Almonds


Day 14 Cereal with Blueberries and Milk

Ham and Apple on Grilled Country Bread

Mozzarella Cheese and Small Pear Veggie Enchilada

Day 15 Healthy Eggs Benedict Asian Almond Chicken Salad Apple with Almond Butter


Day 16 Multigrain Cereal Parfait Southwest Stuffed Sweet Potato Banana Pops Salmon with Black Bean

Sauce

Day 17 Banana Breakfast Shake Thai Curry Shrimp Salad Café Latte and a Pear Pork Medallions with Pomegranate Sauce


Grilled Salmon Salad with Raspberries

Popchips with Cottage Cheese Tex Mex Chicken Skillet

Day 19 Breakfast Burrito Jillian’s Subway Veggie Delite

Dark Chocolate Cashews


Day 20 Jillian’s French Toast with Blueberries

Chicken and Blackberry Salad 22 Days Bar Baked Lemon-Garlic

Shrimp

30 DAY MEAL PLAN

Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes are organized alphabetically by meal.

TM

TM


jillianmichaels.com



Day 21 Open Faced Spinach and Feta Melt

Steak Wrap with an Apple Chips and Salsa Vegetable Soup

Day 22 Greek Breakfast Pocket Asian Almond Chicken Salad Turkey Jerky


Day 23 Spinach Ricotta Omelet Tuna Nicoise Salad with Multigrain Crackers

Mozzarella Cheese and Small Pear

Southwestern Burgers with Tomato Salsa

Day 24 Cereal with Blueberries and Milk BBQ Chicken Sandwich Cottage Cheese with

Blueberries and Almonds


Day 25 Healthy Eggs Benedict Ham and Apple on Grilled Country Bread Apple with Almond Butter Tex Mex Chicken Skillet

Day 26 Jillian’s French Toast with Blueberries Thai Curry Shrimp Salad Banana Pops Southwestern Burgers

with Tomato Salsa

Day 27 Breakfast Burrito Southwest Stuffed Sweet Potato Café Latte and a Pear Veggie Enchilada

Day 28 Multigrain Cereal Parfait Jillian’s Subway Veggie Delite 22 Days Bar



Chicken and Blackberry Salad

Popchips with Cottage Cheese

almon with Black Bean Sauce

Day 30 Open Faced Spinach and Feta Melt

Grilled Salmon Salad with Raspberries Turkey Jerky Vegetable Soup

30 DAY MEAL PLAN

Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file.

TM

BANANA BREAKFAST SHAKEIngredients1 cup(s) milk, fat-free3/4 cup(s) banana(s), sliced3/4 teaspoon flax seeds, ground2 teaspoon peanut butter, naturalIce cubes, optional

PreparationCombine all the ingredients in a blender and blend until smooth.

GREEK BREAKFAST POCKETIngredients1 egg(s)1/2 cup(s) egg whites, liquid1 pita, mini, 100% whole wheat1 cup(s) lettuce, romaine, chopped6 medium olives, pitted, sliced1/4 cup(s) tomato(es), plum, chopped1 1/2 teaspoon oil, oliveSalt and black pepper, to taste

PreparationCook eggs: combine egg and egg whites in microwave-safe dish. Microwave on high for 1 1/2 to 2 minutes, until eggs are almost set. Remove from microwave and set aside.Fill pita with lettuce, olives and tomatoes.Cut cooked eggs into slices and add to pita.Drizzle sandwich with oil. Add salt and pepper as desired.

SPINACH-RICOTTA OMELETIngredients1 large egg(s)1/2 cup(s) egg whites, liquid1/3 cup(s) cheese, ricotta, fat-free1 1/2 teaspoon oil, canola1/2 cup(s) spinach, frozen choppedSalt and black pepper, to taste

PreparationWhisk together egg, egg whites and ricotta in medium bowl.Coat bottom of medium frying pan with oil. Sauté spinach on medium-high heat, about 2-3 minutes. Add egg mixture to pan. As eggs begin to set, lift edges with spatula so uncooked eggs will seep out and cook. When fully cooked, remove from pan, fold in half and serve. Add salt and pepper if desired.

Breakfast RecipesGrab one of these quick meals and start your day — and your metabolism — off right.


jillianmichaels.com

NUTRITION FACTSNumber of Servings: 1

Amount Per ServingCalories ..............................305Total Fat ............................10 gSaturated Fat ......................2 gCholesterol .......................4 mgSodium .........................128 mgTotal Carbohydrate ...........44 gDietary Fiber .......................6 gProtein ...............................14 g


Amount Per ServingCalories ..............................320Total Fat ............................15 gSaturated Fat ......................3 gCholesterol ...................212 mgSodium .........................652 mgTotal Carbohydrate ...........22 gDietary Fiber .......................4 gProtein ...............................24 g



CEREAL WITH BLUEBERRIES AND MILKIngredients1 1/4 cup(s) cereal, 100% whole-grain3/4 cup(s) coconut milk3/4 cup(s) blueberries

PreparationPour cereal into a bowl. Top with milk and serve.

HEALTHY EGGS BENEDICTIngredientsCooking spray, light3 clove(s) garlic, minced10 ounce(s) spinach, packaged and prewashed, organic, washed againSalt, to taste3 ounce(s) vinegar, white4 large egg(s)2 large tomato(es), organic, sliced4 English muffin, 100% whole-wheat, toastedFreshly ground pepper, to taste

PreparationCoat a medium sauté pan with cooking spray and heat on medium. Heat garlic until slightly tender, add the spinach, and cook until soft, adding a pinch of salt if desired.

Bring 2 quarts of water and vinegar to a slow boil in a medium saucepan. Crack open an egg in a small bowl or cup to ensure that there aren’t any pieces of shell in the yolk or white. With a wooden spoon, quickly stir the liquid in the pot to create a spiral, or “tornado,” gently pour the egg into the center of the tornado, and stop stirring. Remove the egg with a slotted spoon when it looks like it has cooked through. Repeat with the remaining 3 eggs.

Place tomato slices on toasted muffin halves, followed by the desired amount of spinach, and top with egg and black pepper to taste. Serve.


jillianmichaels.com

Breakfast Recipes (con’t)


Amount Per ServingCalories ..............................294Total Fat ..............................2 gSaturated Fat ......................1 gCholesterol .......................8 mgSodium .........................253 mgTotal Carbohydrate ...........65 gDietary Fiber .....................11 gProtein ...............................12 g


Amount Per ServingCalories ..............................260Total Fat ..............................7 gSaturated Fat ......................2 gCholesterol ...................211 mgSodium .........................391 mgTotal Carbohydrate ...........40 gDietary Fiber .......................7 gProtein ...............................14 g

JILLIAN’S FRENCH TOAST WITH BLUEBERRIESIngredients1 egg(s), whites only1 cup(s) half-and-half, fat-free3 tablespoon honey1 tablespoon cinnamon, ground1/4 teaspoon nutmeg, ground1 teaspoon orange extract, or lemon extract1 cup blueberries3 drop(s) vanilla extract1/4 teaspoon salt6 slice(s) bread, sprouted wheat, whole grain, low-sodium, such as Ezekial6 tablespoon maple syrup

PreparationIn a wide bowl, beat the egg white with the half-and-half. Add honey, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt. Dip each slice of bread in the mixture for a minute. Spray skillet with nonstick cooking spray and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon one last time and top with remaining honey.

Serving Size: 2 pieces of French toast with 2 tbsp syrup and blueberries.

BREAKFAST BURRITOIngredients8 slice(s) turkey bacon, nitrate-free6 large egg(s), whites only, beaten1 small tomato(es), cored, seeded, and chopped1/2 cup(s) cheese, cheddar, reduced-fat, shredded4 tortilla(s), whole-wheat, low carb, 6-inch4 tablespoon salsa

PreparationPlace the bacon between two paper towels on a paper plate. Microwave on high 4–5 minutes, just until the bacon is crisp. Break into pieces. Spray a skillet with nonstick cooking spray and heat on medium. Scramble the egg whites in skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for 10 seconds in the microwave, or you can warm them in a pan for a minute or two.Spoon the egg scramble equally into center of tortillas. Sprinkle low-fat cheese on top. Fold burrito style. Serve immedi-ately with salsa to taste.



jillianmichaels.com

SCRAMBLED EGGS AND TOASTIngredients1 organic egg½ cup egg whites, liquid1 teaspoon olive oil (optional) Salt and pepper to taste2 slices of multi-grain bread (preferably Ezekial 4:9 brand)

PreparationIn a medium metal or glass bowl, whisk together eggs and egg white.Coat bottom of small frying pan or skillet with oil. Heat on high until oil begins to sizzle; lower flame to low-medium and add egg mixture. When eggs start to set, use a wooden spoon or spatula to push cooked pieces towards center of the pan. Repeat this process until eggs are completely cooked, breaking up any large pieces of egg with spoon. Remove from heat and add salt and pepper to taste. Serve with toasted bread.


Amount Per ServingCalories ..............................379Total Fat ..............................1 gSaturated Fat ......................0 gCholesterol .......................0 mgSodium .........................282 mgTotal Carbohydrate ...........79 gDietary Fiber .....................11 gProtein ...............................13 g


Amount Per ServingCalories ..............................226Total Fat ..............................7 gSaturated Fat ......................2 gCholesterol .....................40 mgSodium .........................969 mgTotal Carbohydrate ...........15 gDietary Fiber .......................9 gProtein ...............................25 g



MULTIGRAIN CEREAL PARFAITIngredients16 ounce(s) yogurt, low-fat vanilla1 cup(s) cottage cheese, 1% fat1 cup(s) cereal, 100% whole-grain4 tablespoon nuts, walnut pieces2 large banana(s), sliced4 whole strawberries

PreparationSet aside 4 ounces of yogurt, 2 tablespoons of nuts, and the strawberries.Mix together remaining yogurt with cottage cheese.Layer half of the yogurt-cottage cheese mixture in each of 4 parfait glasses, top with half the cereal and remaining nuts, followed by half of the banana slices.Repeat layering with the other half of the yogurt-cottage cheese mixture, cereal, nuts, and bananas.Top each parfait with 1 tablespoon of yogurt and half a tablespoon of nuts and a strawberry.

OPEN-FACED SPINACH AND FETA MELTIngredients1/2 cup(s) cottage cheese, low-fat1 ounce(s) cheese, feta1 cup(s) spinach, raw1/2 cup(s) tomato(es), chopped4 tablespoon basil, fresh1 clove(s) garlic1 English muffin, 100% whole-wheat

PreparationPreheat oven to 425 degrees.Mix cottage cheese, feta, spinach, tomatoes, basil and garlic.Split English muffin in half and top with cheese mixture.Bake until bubbly (about 10 minutes).



jillianmichaels.com


Amount Per ServingCalories ..............................320Total Fat ..............................8 gSaturated Fat ......................4 gCholesterol .....................30 mgSodium .......................1225 mgTotal Carbohydrate ...........37 gDietary Fiber .......................6 gProtein ...............................27 g


Amount Per ServingCalories ..............................277Total Fat ..............................7 gSaturated Fat ......................2 gCholesterol .......................5 mgSodium .........................349 mgTotal Carbohydrate ...........41 gDietary Fiber .......................5 gProtein ...............................14 g

STEAK WRAP WITH AN APPLEIngredients1 tablespoon sauce, steak, roasted garlic1 tablespoon onions, finely chopped1/4 teaspoon hot sauce4 ounce(s) beef, lean sirloin1 tortilla(s), flour, whole-wheat, 6” diameter1 slice(s) cheese, reduced-fat1 ounce(s) pepper(s), red sweet, roasted

PreparationHeat broiler.Mix the steak sauce, onion, and hot pepper sauce. Set aside 1/3 of sauce for later.Broil steak 5 to 7 minutes on each side, until cooked through, brushing occasionally with sauce.Cut steak across the grain into thin strips. Spread any remaining sauce on tortilla, and layer cheese, meat, and peppers on top.Fold the bottom of the tortilla up and then fold over the sides.

TUNA NIÇOISE SALAD WITH MULTIGRAIN CRACKERSIngredients2 cup(s) salad greens1/2 cup(s) brussels sprouts5 tomato(es), cherry1/2 cup(s) pepper(s), red, bell, chopped2 large egg(s), hard boiled, use whites only6 ounce(s) fish, tuna, light, packed in water, drained1 tablespoon vinaigrette, balsamic, low-fat10 crackers, whole-grain, such as Kashi 7-grain

PreparationCombine all ingredients on a plate and serve.

Lunch RecipesThese protein-packed meals pack a lot of power to keep you going all day.


jillianmichaels.com




Amount Per ServingCalories ..............................400Total Fat ..............................5 gSaturated Fat ......................1 gCholesterol .....................51 mgSodium .......................1021 mgTotal Carbohydrate ...........34 gDietary Fiber .......................8 gProtein ...............................57 g

Jillian’s SUBWAY® Veggie Delite®Ingredients1 6-inch Italian bread AvocadoLettuce OnionsTomatoes Black pepperGreen peppers Mustard (optional)Cucumbers Vinegar (optional)

PreparationAt the SUBWAY® counter, request the Veggie Delite® with the works on Italian bread (toasted or untoasted), with lettuce, tomatoes, green peppers, cucumbers, onions, mustard, and avocado (instead of cheese). For condiments, add black pepper, mustard, and vinegar, to taste. No cheese, oil, mayonnaise or salt.


Amount Per ServingCalories ..............................270Total Fat ..............................7 gSaturated Fat ...................1.5 gCholesterol .......................0 mgSodium .........................510 mgTotal Carbohydrate ...........46 gDietary Fiber .......................4 gProtein .................................9 g


jillianmichaels.com

Lunch Recipes (con’t)

GRILLED SALMON SALAD WITH RASPBERRIESIngredients3 ounce(s) fish, salmon fillet2 cup(s) lettuce, mixed greens1 cup(s) tomato(es), chopped2/3 cup(s) raspberries1/4 ounce(s) nuts, pecans1 cup(s) cucumber(s), pared and chopped1/4 cup(s) dill2 tablespoon vinaigrette, red wine, fat-free

PreparationSpray pan with non-stick spray and heat over medium heat. Place salmon in pan and cook until flakes easily (about 5 minutes each side).Meanwhile, dice tomatoes and cucumber. Mix greens, tomatoes, raspberries, pecans, cucumber, and dill. Place salmon on vegetable mixture and top with dressing.


Amount Per ServingCalories ..............................412Total Fat ............................14 gSaturated Fat ......................1 gCholesterol .....................52 mgSodium .........................428 mgTotal Carbohydrate ...........45 gDietary Fiber .....................12 gProtein ...............................33 g

THAI CURRY SHRIMP SALADIngredients1 teaspoon curry powder1/4 cup(s) yogurt, fat-free plain2 cup(s) lettuce, mixed greens, packaged3 ounce(s) shrimp, cooked1/2 cup(s) sprouts, bean1/2 cup(s) cucumber(s), pared and chopped1/2 cup(s) carrot(s), chopped1/2 cup(s) pepper(s), red, bell, chopped1/2 cup(s) snow pea pods2 tablespoon cilantro, chopped1 pepper(s), jalapeno, seeded and chopped1 ounce(s) nuts, peanuts, unsalted

PreparationCombine curry powder and yogurt. Combine remaining ingredients. Stir curry yogurt sauce into shrimp mixture.


Amount Per ServingCalories ..............................405Total Fat ............................15 gSaturated Fat ......................2 gCholesterol ...................170 mgSodium .........................303 mgTotal Carbohydrate ...........36 gDietary Fiber .....................13 gProtein ...............................38 g

CHICKEN AND BLACKBERRY SALADIngredientsCooking spray, olive oil-flavored, for the grill pan2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule1 1/2 teaspoon mustard, Dijon1/4 teaspoon honey1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced1/4 apple(s), Granny Smith, cored and thinly slicedFreshly ground pepper, to taste

PreparationShred rotisserie chicken into bite-sized pieces.Mix all ingredients. Eat immediately.


Amount Per ServingCalories ..............................409Total Fat ............................16 gSaturated Fat ......................5 gCholesterol .....................77 mgSodium .......................1040 mgTotal Carbohydrate ...........42 gDietary Fiber .....................11 gProtein ...............................33 g

ASIAN CHICKEN ALMOND SALADIngredients4 chicken, breast, halves, boiled1 1/2 tablespoon oil, vegetable12 cup(s) lettuce, mixed greens, lightly packed1/2 cup(s) nuts, almonds, organic, slivers, toasted1/2 cup(s) plum sauce2 tablespoon vinegar, rice2 teaspoon lemon juice1 teaspoon oil, oriental sesame1 teaspoon garlic, minced1/2 teaspoon pepper, red flakes1 tablespoon cilantro, chopped

PreparationSeason chicken breasts with salt and pepper. In large nonstick skillet, heat oil over medium-high heat. Add chicken breasts; cover and cook 5 minutes. Turn chicken, cover and cook 5 minutes longer. Uncover and continue to cook just until juices run clear when chicken is pierced with knife point; set aside.In large bowl, toss greens with 3/4 cup of the Plum Sauce Dressing; divide among four plates. Cut each chicken breast into 1/2 inch slices and fan out on greens. Drizzle each chicken serving with 1 tablespoon dressing. Sprinkle each serving with 2 tablespoons of almonds.Plum Sauce Dressing: In bowl, whisk 1/2 cup prepared plum sauce; 1/3 cup water; 2 tablespoons rice vinegar; 2 teaspoons fresh lemon juice; 1 teaspoon Oriental sesame oil; 1 teaspoon minced garlic; 1/4 to 1/2 teaspoon red pepper flakes and 1 tablespoon chopped cilantro. Makes about 1 cup.

SOUTHWEST STUFFED SWEET POTATOIngredients1 medium potato(es), sweet1/2 cup(s) cottage cheese, low-fat1/2 cup(s) beans, black, drained and rinsed1 ounce(s) cheese, mozzarella, part-skim2 tablespoon guacamole, store-bought1 tablespoon salsa1/2 teaspoon cumin seeds

PreparationPierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; time will vary depending on microwave).Blend cottage cheese in a blender.Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm, stirring constantly.Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.


Amount Per ServingCalories ..............................431Total Fat ............................19 gSaturated Fat ......................3 gCholesterol .....................73 mgSodium .........................121 mgTotal Carbohydrate ...........34 gDietary Fiber .......................6 gProtein ...............................33 g




jillianmichaels.com


BBQ CHICKEN SANDWICHIngredients6 ounce(s) chicken, breast, boneless, skinless1 tablespoon barbecue sauce2 slice(s) bread, 100% whole-wheat, toasted1 piece(s) lettuce, romaine1 slice(s) tomato(es), medium1/4 cup(s) onion(s), red, sliced

PreparationPreheat the oven or outdoor grill to medium-high heat.Coat both sides of the chicken breast with barbecue sauce and place in an aluminum-foil lined pan. Bake in the oven or grill for about 30 minutes, or until no longer pink in the middle.When the chicken is almost ready, toast the bread. Place cooked chicken on one slice of bread and top with lettuce, tomato, and onion. Cover with second slice of bread and serve.

HAM AND APPLE ON GRILLED COUNTRY BREADIngredientsCooking spray, olive oil-flavored, for the grill pan2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule1 1/2 teaspoon mustard, Dijon1/4 teaspoon honey1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced1/4 apple(s), Granny Smith, cored and thinly slicedfreshly ground pepper, to taste

PreparationPierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; varies depending on microwave).Blend cottage cheese in a blender.Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm, stirring constantly.Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.




Amount Per ServingCalories ...........................290.4Total Fat ...........................6.1 gSaturated Fat ......................n/aCholesterol ..........................n/aSodium ......................860.8 mgTotal Carbohydrate ........39.8 gDietary Fiber ....................n/a gProtein ............................19.4 g


jillianmichaels.com


22 DAYS BARIngredients1 22 Days® brand protein bar

PreparationI prefer either the 22 Days brand or Lara Bar® brand. Both are all natural – no preservatives, artificial colors, sweeteners, or flavors, no trans fat, no corn syrup, and no soy. Open the wrapper and enjoy.

DARK CHOCOLATE CASHEWSIngredients1 Serving of Next Organics Dark Chocolate Cashews

PreparationI prefer this brand because it is organic, is made with 70% cacao, and contains no preservatives or additives. They make a variety of chocolate covered nuts and fruits. Yum!

COTTAGE CHEESE WITH BLUEBERRIES AND ALMONDSIngredients10 ounce(s) cottage cheese, low-fat, low sodium1/2 cup(s) blueberries2 tablespoon nuts, almonds, organic, slivers

PreparationIn small bowl, combine cottage cheese and blueberries. Top with slivered almonds.

APPLE WITH ALMOND BUTTERIngredients1 medium apple(s)2 tablespoon almond butter, organic, unsalted

PreparationRinse apple and dry. Slice apple and spread almond butter on top. Serve.

Snack RecipesSelect one of these delicious (approx.) 200-calorie afternoon treats to enjoy between lunch and dinner.


jillianmichaels.com

TM

CHIPS AND SALSAIngredients1 serving (about 18 chips) Baked Guiltless Gourmet tortilla chips ½ cup fresh salsa

PreparationDip the chips into the salsa and enjoy.


jillianmichaels.com

POPCHIPS WITH COTTAGE CHEESEIngredients1 small bag of popchips®, any flavor 200 calories or less 1/2 cup of non-fat organic cottage cheese

PreparationPour chips onto a small plate and serve alongside a bowl of cottage cheese.

MOZZARELLA CHEESE AND SMALL PEAR Ingredients1 Horizon Organic low-fat organic mozzarella cheese stick 1 organic pear, small

PreparationSlice the pear and remove the cheese stick from the plastic wrap.

BANANA POPSIngredients4 banana(s), peeled1/2 cup(s) honey8 popsicle sticks1 1/3 cup(s) nuts, almonds, organic, ground toastedPreparation

PreparationSpread ground nuts on a plate or plates. Cut bananas in half crosswise. Insert a popsicle stick into each cut end.To assemble, hold each banana half over plate or waxed paper to catch drips. Spoon about 1 tbsp. honey over banana, rotating and smoothing honey with back of spoon to coat all sides. (Or, squeeze honey from a plastic honey bear container and smooth out with spoon.)

Roll banana in nuts until coated on all sides, pressing with fingertips to help topping adhere. Place pops on waxed paper lined cookie sheet. Repeat with remaining bananas, honey and nuts. Serve at once.

Snack Recipes (con’t)

CAFFE LATTE AND A PEARIngredients12 ounce(s) skim latte1 small pear(s)

PreparationDip the chips into the salsa and enjoy.

TURKEY JERKYIngredients200 calories of organic turkey jerky

PreparationThere are several varieties of organic turkey jerky available at supermarkets. Look at Trader Joe’s and Whole Foods for organic, nitrate-free varieties. Measure out the 200 calories of jerky, based on the serving size listed on the package and enjoy.

STEAK AND RED ONION WITH WARM APPLE-CABBAGE SLAWIngredients1 1/2 pounds beef, sirloin steak, about 1-inch thick1/4 teaspoon salt, Kosher1/4 teaspoon freshly ground pepper1 cup(s) onion(s), red, thickly sliced1 1/2 cup(s) cabbage, shredded1 apple(s), thinly sliced1/4 cup(s) juice, apple, or broth or waterVinegar, cider, to taste

PreparationPreheat the broiler. Place the steak on a foil-lined broiler pan and sprinkle with salt.Meanwhile, place cabbage, apple and apple juice (or broth or water) in a medium skillet, cover and cook until tender. Stir in cider vinegar and salt to taste.Broil the steak 4 inches from the heat for 6 minutes. Turn and broil 4 to 6 minutes longer or until almost cooked through. Sprinkle with onions and broil 1 to 2 minutes longer. Let stand 5 minutes before cutting and serving.

SALMON WITH BLACK BEAN SAUCEIngredients2 tablespoon oil, olive4 fish, salmon steaks, wild, (4-ounces each)2 cup(s) onion(s), chopped1 stalk(s) celery, diced1 tablespoon chili powder14 ounce(s) tomatoes, diced1 teaspoon oregano, dried1/4 teaspoon pepper, red, crushed2 cup(s) beans, black, drained and rinsed1 tablespoon vinegar, balsamic

PreparationIn a large non-stick skillet, heat oil over medium-high heat. Add onion and celery and cook until tender (about 5 minutes). Add chili powder and cook 1 minute.Add tomatoes, oregano and crushed red pepper; heat until boiling.Reduce heat to low; simmer, stirring occasionally, 10 minutes. Stir in black beans, sliced salmon, and vinegar and heat through.

Dinner RecipesThese quick and tasty dishes are great for serving the family or just you. Save time in the kitchen by freezing some of these dishes, then enjoy them again without having to cook.


jillianmichaels.com





SOUTHWESTERN BURGERS WITH TOMATO SALSAIngredients1 pounds turkey, ground2 tablespoon cilantro, fresh, chopped1 tablespoon pepper(s), jalapeno, seeded and chopped (divided in half)1/4 teaspoon pepper, black ground10 tomato(es), cherry, or grape tomatoes, seeded and quartered1/4 cup(s) pepper(s), yellow, seeded and diced2 tablespoon scallion(s) (green onions), chopped1 1/2 tablespoon lime juice1/4 teaspoon salt4 hamburger buns, split and slightly toasted

PreparationBurgers: In a bowl, gently mix ground turkey with 1 tablespoon cilantro, 1/2 tablespoon jalapeno and black pepper. Shape into 4 patties, about 1 inch thick. Grill or broil patties about 4 inches from the heat source. Turn once, and cook until the internal temperature registers 165 degrees F, about 5 minutes per side, or until no longer pink in the middle.Tomato Salsa: Combine tomatoes, bell pepper, scallion, lime juice, salt, 1 tablespoon cilantro and 1/2 tablespoon jalapeno.Place cooked turkey burgers on toasted rolls and top evenly with Tomato Salsa.

WILD RICE AND ALMONDS WITH CHILI CHICKEN BREASTSIngredients3/4 cup(s) rice, wild1 bay leaf4 chicken breast halves, boned and skinned1 teaspoon lemon juice, fresh1 teaspoon chili powder1 teaspoon oil, canola1/2 cup(s) onion(s), green, sliced, with tops1 tablespoon lemon peel, grated1/4 teaspoon salt1 lemon, cut into wedges1/2 cup(s) nuts, almonds, organic, slivers

PreparationIn medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to medium-low; cover and simmer about 40 minutes until rice is tender and water is absorbed.Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in nonstick skillet over medium-high heat. Add chicken; sauté 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point.When rice is cooked, reduce heat to medium-low. Mix in onions, almonds and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges.




Amount Per ServingCalories ..............................342Total Fat ..............................2 gSaturated Fat ...................1.6 gCholesterol .....................84 mgSodium .........................380 mgTotal Carbohydrate ...........29 gDietary Fiber .......................2 gProtein ...............................35 g


jillianmichaels.com

Dinner Recipes (con’t)

VEGETABLE SOUPIngredients3 tablespoon oil, olive1 cup(s) onion(s), chopped1 teaspoon oregano, dried2 clove(s) garlic4 cup(s) zucchini, sliced1 cup(s) carrot(s), chopped14 ounce(s) tomatoes, diced32 ounce(s) broth, vegetable, low-sodium1 1/2 cup(s) edamame4 cup(s) spinach

PreparationHeat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic; sauté 1 minute. Stir in zucchini and carrots; sauté 5 minutes or until vegetables are tender.Stir in tomatoes, broth and edamame; bring mixture to a boil. Reduce heat, and simmer 20 minutes.Stir in spinach and cook until wilted.Divide soup into 4 equal portions and serve.

TEX-MEX CHICKEN SKILLETIngredientsCooking spray2 cup(s) onion(s), chopped2 cup(s) zucchini, sliced2 cup(s) squash, summer (yellow), sliced2 cup(s) pepper(s), red, bell, sliced3/4 pounds chicken, precooked rotisserie, breasts2 cup(s) beans, black, drained and rinsed1/2 cup(s) cilantro, fresh, chopped2 cup(s) salsa4 ounce(s) cheese, mozzarella, part-skim4 tablespoon guacamole, store-bought

PreparationSpray large pan with nonstick spray and heat over medium-high heat. Add the onions and cook until tender, about 3 to 5 minutes.Add the zucchini, squash and peppers to the pan; cook for 2 minutes until softened slightly. Stir in the chicken, beans, cilantro and salsa. Cook until heated through.Top with mozzarella cheese and cover with a lid until cheese melts. Serve with guacamole.


Amount Per ServingCalories ..............................276Total Fat ............................12 gSaturated Fat ......................2 gCholesterol .......................0 mgSodium .........................417 mgTotal Carbohydrate ...........32 gDietary Fiber .....................11 gProtein ...............................16 g




jillianmichaels.com


ROASTED SALMON WITH PEPITA AND CUMIN SEED CRUSTIngredients1 tablespoon pumpkin seeds, raw1 teaspoon cumin seeds1 teaspoon cardamom, ground1/4 teaspoon salt16 ounce(s) fish, salmon, wild, 4 fillets, skin on, rinsed and patted dry2 tablespoon yogurt, fat-free plain2 teaspoon oil, coconut, virginLemon, wedges for serving

PreparationPreheat the oven to 425°F.Place a small cast-iron or other heavy skillet over medium-high heat. Add the pepitas (pumpkin seeds) to the skillet and toast, shaking the pan frequently, until lightly browned, about 4 minutes. Transfer the pepitas to a bowl to cool. Return the skillet to the heat. Place the cumin seeds in the pan and toast shaking the pan frequently, until fragrant, 30 to 45 seconds. Transfer the seeds to a bowl to cool.In the work bowl of a food processor, place the toasted pepitas and pulse until coarsely chopped. Add the cumin seeds, the cardamom, and salt, and pulse two or three times just to combine. Brush the meaty sides of the salmon fillets with the yogurt. Sprinkle the pepita mixture over the salmon and press to adhere.Heat a large cast-iron or other ovenproof (not nonstick) skillet over medium-high heat until hot. Add the oil. When the oil is melted, add the salmon, seasoned side down. Cook until the underside is browned, about 3 minutes. Turn the fillets over. Place the skillet in the oven and bake until the salmon is opaque in the center, 3 to 5 minutes, depending on the thickness of the fillets. Serve with lemon wedges.

VEGGIE ENCHILADAIngredientscooking spray1 cup(s) onion(s), chopped2 cup(s) zucchini, sliced2 cup(s) squash, summer (yellow), sliced1 pepper(s), green, bell1 pepper(s), red, bell12 ounce(s) vegetarian crumbles2 cup(s) beans, black, drained and rinsed1 cup(s) enchilada sauce1/2 cup(s) cilantro, chopped4 ounce(s) cheese, cheddar, reduced-fat4 tablespoon guacamole, store-bought

PreparationSpray large pan with nonstick spray and heat over medium-high heat. Cook the onions until tender, about 3 to 5 minutes. Add the zucchini, squash, peppers, and veggie burger crumbles; cook for 3 minutes.Stir in the beans, enchilada sauce, and cilantro; cook until heated through (about 5 - 10 minutes). Top with cheese and cover with a lid until cheese melts.Serve with guacamole.


Amount Per ServingCalories ..............................203Total Fat .........................10.9 gSaturated Fat ......................n/aCholesterol ..........................n/aSodium ......................175.5 mgTotal Carbohydrate ..........1.5 gDietary Fiber .......................n/aProtein ............................23.6 g




jillianmichaels.com


PORK MEDALLIONS WITH POMEGRANATE SAUCEPomegranates are great for disrupting the damaging effects of “bad” LDL cholesterol — at least that’s what current research suggests — which helps keep your arteries clear and your heart healthy. The seeds themselves are actually covered with sweet, juicy flesh; you can eat the whole thing. The season for pomegranates is short, but you can enjoy the seeds longer with careful storage. Kept in a tightly sealed container, they can be refrigerated for up to 3 days or frozen for up to 6 months. Frozen seeds should be used in cooking recipes, such as this one.

Ingredients1 pomegranate1 pounds pork, tenderloin, boneless, sliced into 1/2-inch-thick medallions1/4 teaspoon salt1/4 teaspoon pepper, black3 teaspoon oil, olive1/2 cup(s) onion(s), red, finely chopped1 cup(s) pomegranate juice, plain1/4 cup(s) broth, reduced-sodium chicken1 tablespoon honey1 tablespoon vinegar, balsamic3 sprig(s) thyme, fresh

PreparationCut the pomegranate in half through the stem. Fill a large bowl with water. Holding the pomegranate under the water, remove the seeds with your hands. Drain the seeds well. Set 1/3 cup aside. Reserve the rest for another use.Season the medallions with the salt and pepper.Heat 2 teaspoons of the olive oil in a skillet over medium-high heat and cook the pork until light pink in the center, 2 or 3 minutes per side. Transfer to plate and tent loosely with foil to keep warm.Turn the heat to medium and add the remaining 1 teaspoon oil to the skillet. Add the onion and cook, stirring, until softened, about 3 minutes. Stir in the pomegranate juice, chicken broth, honey, vinegar, and thyme. Simmer until sauce is reduced to about 1/2 cup, 5 to 8 minutes.Divide the medallions evenly among four plates and pour the sauce over each serving. Sprinkle each serving with pomegranate seeds and serve.

BAKED LEMON-GARLIC SHRIMPIngredients3/4 pounds shrimp, raw12 ounce(s) spinach, fresh1 large pepper(s), red, bell, seeded and chopped2 medium tomato(es), seeded and chopped2 cup(s) squash, summer (yellow), sliced4 tablespoon oil, olive1 clove(s) garlic, minced1 tablespoon lemon juice1/2 teaspoon lemon-pepper seasoning

PreparationPreheat oven to 450 degrees. Combine all ingredients and place in a casserole dish. Bake 15 minutes, or until vegetables are warm throughout and shrimp are cooked through.


Amount Per ServingCalories ...........................243.5Total Fat ...........................7.5 gSaturated Fat ......................n/aCholesterol ..........................n/aSodium ......................191.3 mgTotal Carbohydrate ........18.6 gDietary Fiber .......................n/aProtein ............................24.8 g




jillianmichaels.com


are you ready to get shredded?

Documents